Safeguard Your Shoulders

Concentrate some of your weight training efforts on your rotator cuff (the supraspinatus, infraspinatus, teres minor, and subscapularis muscles). These four small but mighty movers have a huge responsibility, providing stability and strength to your entire shoulder joint. They're particularly vulnerable to wear and tear with age, so the stronger they are, the less cranky your shrug-and-serve should feel. The key supraspinatus works closely with the deltoid to raise your arm out to the side. They're the muscles you can thank for how good your shoulders look--and work--in those dazzling tennis whites.

Your Toning Program

Do two sets of 10 repetitions of each exercise, allowing 30 to 60 seconds of rest between sets. Your movements should be slow and controlled, with a 1-second pause at the top. Do two or three sessions per week, with 1 day of rest in between.

Lying External Rotator

Holding a dumbbell in your right hand, lie on your left side. Bend your right elbow 90 degrees, so your upper arm is at your side and your forearm is across your waist.

Rotating your upper arm, lift the weight up until it is almost over your hip. Keep your elbow close to your body, maintain the 90-degree angle of your elbow, and don't bend your wrist. Slowly lower. Do 10 reps, then switch sides. That's one set.

Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.

Denise AustinDenise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.

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